What is Fiber?
Fiber is the part of plant-based foods that our bodies can't digest.
Health Benefits of Fiber
 Populations that eat greater amounts of fiber-rich foods are generally healthier.Fiber helps to keep our bowel movements regular and ward off certain diseases.
- Carcinogens
in our intestines bind to fiber. Fiber helps move toxins through the colon. The more quickly
these toxins move through the body, the less rick there is for developing colon cancer.
- Fiber also helps transport cholesterol out of the body, reducing the risk for heart disease.
Why include Fiber in a Weight Loss Program?
-
Fiber
makes us feel full sooner and stays in our stomach longer than other
substances we eat, slowing down our rate of digestion and keeping us
feeling full longer.
-
Fiber also moves fat through our digestive system faster so that less of it is absorbed.
How to Increase Your Intake of Fiber
To
increase your intake of fiber, eat more whole and natural foods, and
fewer processed foods. Some good examples of fiber-rich foods include:
- Legumes (lentils, dry beans and peas)
- Other vegetables
- Fruits
- Brown rice
- Whole grains (wheat, oats, barley)
Fiber Content in Common Foods
|
FRUIT/VEGETABLE
|
AMOUNT
|
TOTAL FIBER (grams)
|
|
Apples with skin
|
1 medium
|
5.00
|
|
Apricot
|
3 medium
|
0.98
|
|
Apricots, dried
|
5 pieces
|
2.89
|
|
Banana
|
1 medium
|
3.92
|
|
Blueberries
|
1 cup
|
4.18
|
|
Cantaloupe, cubes
|
1 cup
|
1.28
|
|
Figs, dried
|
2 medium
|
3.74
|
|
Grapefruit
|
1/2 medium
|
6.12
|
|
Orange, navel
|
1 medium
|
3.40
|
|
Peach
|
1 medium
|
2.00
|
|
Peaches, dried
|
3 pieces
|
3.18
|
|
Pear
|
1 medium
|
5.08
|
|
Plum
|
1 medium
|
1.00
|
|
Raisins
|
1.5 oz box
|
1.60
|
|
Raspberries
|
1 cup
|
8.34
|
|
Strawberries
|
1 cup
|
3.98
|
|
Avocado (fruit)
|
1 medium
|
11.84
|
|
Beets, cooked
|
1 cup
|
2.85
|
|
Beet greens
|
1 cup
|
4.20
|
|
Bok choy, cooked
|
1 cup
|
2.76
|
|
Broccoli, cooked
|
1 cup
|
2.30
|
|
Brussels sprouts
|
1 cup
|
2.84
|
|
Cabbage, cooked
|
1 cup
|
4.20
|
|
Carrot
|
1 medium
|
2.00
|
|
Carrot, cooked
|
1 cup
|
5.22
|
|
Cauliflower, cooked
|
1 cup
|
3.43
|
|
Cole slaw
|
1 cup
|
4.00
|
|
Collard greens, cooked
|
1 cup
|
2.58
|
|
Corn, sweet
|
1 cup
|
4.66
|
|
Green beans
|
1 cup
|
3.95
|
|
Celery
|
1 stalk
|
1.02
|
|
Kale, cooked
|
1 cup
|
7.20
|
|
Onions, raw
|
1 cup
|
2.88
|
|
Peas, cooked
|
1 cup
|
8.84
|
|
Peppers, sweet
|
1 cup
|
2.62
|
|
Pop corn, air-popped
|
3 cups
|
3.60
|
|
Potato, baked w/skin
|
1 medium
|
4.80
|
|
Spinach, cooked
|
1 cup
|
4.32
|
|
Summer squash, cooked
|
1 cup
|
2.52
|
|
Sweet potato, cooked
|
1 cup
|
5.94
|
|
Swiss chard, cooked
|
1 cup
|
3.68
|
|
Tomato
|
1 medium
|
1.00
|
|
Winter squash, cooked
|
1 cup
|
5.74
|
|
Zucchini, cooked
|
1 cup
|
2.63
|
|
|
|
|
|
CEREAL, GRAINS, PASTA
|
AMOUNT
|
TOTAL FIBER (grams)
|
|
Bran cereal
|
1 cup
|
19.94
|
|
Bread, whole wheat
|
1 slice
|
2.00
|
|
Oats, rolled dry
|
1 cup
|
12.00
|
|
Pasta, whole wheat
|
1 cup
|
6.34
|
|
Rice, dry brown
|
1 cup
|
7.98
|
|
|
|
|
|
BEANS, NUTS, SEEDS
|
AMOUNT
|
TOTAL FIBER (grams)
|
|
Almonds
|
1 oz
|
4.22
|
|
Black beans, cooked
|
1 cup
|
14.92
|
|
Cashews
|
1 oz
|
1.00
|
|
Flax seeds
|
3 tbs
|
6.97
|
|
Garbanzo beans, cooked
|
1 cup
|
5.80
|
|
Kidney beans, cooked
|
1 cup
|
13.33
|
|
Lentils, red cooked
|
1 cup
|
15.64
|
|
Lima beans, cooked
|
1 cup
|
13.16
|
|
Peanuts
|
1 oz
|
2.30
|
|
Pistachio nuts
|
1 oz
|
3.10
|
|
Pumpkin seeds
|
1/4 cup
|
4.12
|
|
Soybeans, cooked
|
1 cup
|
7.62
|
|
Sunflower seeds
|
1/4 cup
|
3.00
|
|
Walnuts
|
1 oz
|
3.08
|
Important Notes about Fiber
Adding
more fiber to your diet will likely help you lose weight and improve
your health, but do it gradually. Rapid increases in consumption of
fiber may result in gas or diarrhea.
And
be sure to drink plenty of fluids when adding fiber to your diet. While
fiber is normally helpful to your digestive system, without adequate
fluids it can cause constipation instead of helping to eliminate it.
|
Nutrition 
